I’m sure you’ve heard the phrase “eat the rainbow”, but does it truly matter? What are those different colors doing in our bodies? And no, we aren’t talking about a certain fruity, round candy! Each vegetable and fruit has a set of vitamins and minerals our bodies need to thrive. Today we’re going through which colors are likely to contain what vitamins and minerals, what these vitamins and minerals are important for, and how these colors can help make mealtime fun and interesting!
Parents: Our goal with this blog post is to give you enough information about each color to talk to your children about them at their learning level. If you feel your child or children need more help with their nutrition, please reach out to our team of dietitians!
Red fruits and vegetables are given their color by an antioxidant called lycopene. Lycopene helps protect our DNA, fats, and proteins. Red fruits and vegetables can help protect our heart and possibly even reduce the risk of cancer.
For younger kids try: “red fruits and vegetables help protect our heart and the special code inside of us that makes us who we are.”
| Red fruits and vegetables: | They also contain: |
| Tomatoes Papaya Watermelons Cranberries Strawberries Red Peppers Grapefruit Guava | Vitamin A Vitamin C Vitamin E Phosphorus Magnesium Potassium Manganese Copper |
Yellow and orange fruits and vegetables contain carotenoids which are known to protect our hearts, improve inflammation, strengthen the immune system, and improve vision. They also play major roles in skin health and building bones.
For younger kids try: “yellow and orange foods help us not get sick and to see better.”
| Yellow fruits and vegetables: | They also contain: |
| Carrots Yellow Squash Yellow Peppers Bananas Pineapple Sweet Potato Pumpkin Mango Oranges Peaches | Vitamin C Vitamin E Vitamin A Niacin Vitamin B6 Folate Magnesium Phosphorus Potassium |
Green fruits and vegetables contain plant chemicals (phytochemicals) called lutein and indoles. These are known for protecting the body against cancer, protecting vision, and helping build strong bones and teeth. They contain vitamin K which is crucial in the blood clotting process.
For younger kids try: “green fruits and vegetables protect our eyes, bones, and teeth to work properly. They can also help stop bleeding when we get a cut or scrape.”
| Green fruits and vegetables: | They also contain: |
| Spinach Broccoli Avocados Kiwi Asparagus Arugula Kale Artichoke Green Herbs Brussels Sprouts | Potassium Folic Acid Vitamin A Vitamin C Zinc Phosphorus Magnesium |
Blue and purple vegetables and fruits contain the phytochemicals anthocyanins and other antioxidants. These are known for improving brain health and memory and can also reduce the risk of heart disease and high blood pressure.
For younger kids try: “blue and purple foods help our brains work well and help us remember better.”
| Blue and purple fruits and vegetables: | They also contain: |
| Blueberries Blackberries Eggplant Red Grapes Plum Fig Red Cabbage Red Onion | Vitamin C Vitamin K Manganese Potassium Many B Vitamins Magnesium Zinc |
White and brown fruits and vegetables contain flavonoids and the phytochemical allicin. These are thought to have anti-tumor properties. They are also known to reduce cholesterol, improve blood pressure, and increase bone strength. There is also some research that suggests these foods can help control blood sugar.
For younger kids try: “white and brown fruits and vegetables help our hearts pump blood properly and can help our bones stay strong.”
| White and brown fruits and vegetables: | They also contain: |
| Onions Mushrooms Cauliflower Leeks Garlic Ginger Potatoes Parsnip Turnip Dates Lentils Chickpeas | Vitamin K Vitamin A Vitamin C Potassium Beta-glucan Lignans |
Let’s take a look at some fun recipes to get many colors of fruit and vegetables together in one!
Rainbow Salad
Ingredients
Dressing Ingredients
- 2 tbsp Lemon Juice
- 1 tsp Apple Cider Vinegar
- 2 tbsp Balsamic Vinegar
- 1 tbsp Extra Virgin Olive Oil
- 1 tbsp Honey
- Sea Salt (to taste)
- Black Pepper (to taste)
Salad Ingredients
- 3 cups Baby Spinach
- 1 cup Purple Cabbage (shredded)
- 1 cup Cherry Tomatoes (halved)
- 2 cups Carrots (large, shredded)
- 1 Yellow Bell Pepper (sliced)
- 1 cup Cucumber (diced)
- ¼ cup Red Onion (diced)
- ¼ cup Fresh Parsley (minced)
Instructions
- In a small bowl, combine dressing ingredients. Mix well then set aside.
- In a large bowl, add all salad ingredients and mix.
- Drizzle dressing over top. Garnish with parsley. Optional: add avocado, basil, crushed red pepper.
- Serve cold and enjoy!
Fruit Rainbow
The goal of this recipe is to have a fruit tray with options. If you have a child who struggles with “picky eating”, be sure to keep at least 2 or 3 options that they already enjoy on this tray to go along with new ones.
For this recipe, pick an item from each layer and create a rainbow on a plate or tray, layer by layer.
Top Layer: raspberries, strawberries, cherries, cranberries, watermelon, or pomegranate
2nd Layer: orange slices, cantaloupe, apricot, papaya, peaches, nectarine, or persimmon
3rd Layer: pineapple, banana, mango, pear, lemon, or starfruit
4th Layer: kiwi, green grapes, honeydew, gooseberries, lime, avocado, or guava
5th Layer: blueberries, blackberries, elderberries, or black currant
6th Layer: red grapes, plum, fig, passionfruit, or acai
This can be created as a small plate, just for one, or a large platter for family or an event.
If you’re having trouble getting your child to eat vegetables or fruit, try letting them pick which ones they want to eat. Sometimes giving an option of “do you want carrots, cucumbers, or tomatoes with lunch?” creates less defiance than telling them which one they’re eating. We also recommend having them involved in either growing, purchasing (at the store or farmer’ market) and washing/preparing them. It helps them learn more about the food, adds fun and adventure, and makes them feel independent and proud in choosing what they can eat.
Using the knowledge of why we eat certain foods is important, especially to children. They are more likely to eat carrots because they help them see, than eat them because their caretaker told them to.
If you, your child, or your family need more help adding fruits and vegetables to your daily routine, reach out to our team or dietitians to get matched with one to fit your needs!
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